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Healthy Cooking and Food Substitutions |
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1. Start with lean cuts of meat and trim off the fat before cooking.
2. Use skinless poultry or remove the skin before cooking.
3. Instead of frying your food, try baking, barbecuing, broiling, boiling, poaching, or roasting.
4. Instead of basting with butter or meat drippings, baste with wine, tomato juice, or lemon juice.
5. When a recipe calls for vegetables sautéed in oil, instead, try using water, wine, stock, or broth.
6. Prepare stews, soups, gravies or other dishes containing fat in a liquid base a day ahead of time and refrigerate. The hardened fat can be spooned off the top before re-heating.
Instead of using these: |
Use these:
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Whole milk or 2% milk
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1% or less (Skim or 1% milk)
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White rice
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Brown Rice
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1 egg
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2 egg whites
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Full fat Mayonnaise or Salad Dressing
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Low-fat or fat free mayonnaise or salad dressing
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Ice Cream
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Low- or Non-Fat Frozen Yogurt
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Regular Cheese
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Reduced-Fat Cheese
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Rich Desserts
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Fruit, Angel Food Cake, Sorbet
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Pudding
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Sugar-Free Pudding or Gelatin
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Potato Chips
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Pretzels
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Butter
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Reduced-Fat Margarine
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Bacon
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Lean ham, Canadian bacon
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Butter, margarine or shortening in baking
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Applesauce
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Cream cheese
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Neufchatel or low fat cream cheese
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Ground beef
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Ground turkey
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Ricotta cheese
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Low-fat cottage cheese, pureed
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Sour cream
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Low-fat Yogurt
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1 ounce of baking chocolate
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3 Tbsp cocoa powder
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Adapted from: http://uuhsc.utah.edu/pated/handouts/handout.cfm?id=905
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